Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Hang Power Snatch
2 x 10 Ring Dips
Weightlifting
Hang Power Snatch (5 x 2 increase weight)
Metcon
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 4 Hang Power Snatch @ 90% max 2 rep from 5 x 2
Even: 7 pull-ups